All-levels WOD/Beginner WOD:
A. Jerk 1-1-1-1-1
B. 5 RFT: 15 push up, 30 double unders : knees & single/doubles

Team WOD
2 Rounds for time:
60 Power Cleans 95 lbs
60 Push Presses 95 lbs
60 Pull-ups
60 Dips (rings were taken so had to do the dips on a box with feet on the ground)
800m Run

Done with John Sciuito. We each did 30 reps of each excercise.

Andy's last day

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
4x80m Bounds for Height on Grass
4x80m Relaxed Strides on Grass
Static Stretching (Cooldown)

5 rounds of:
100' bear crawl
100' long jumps (with 3 burpees every 5 long jumps)

I did this with not too much warm up since it was about 99% humidity and I wanted to squeeze in a workout before the parade got going and meet the kids in the park.
I rode to 10th street and stretched out and jumped rope, etc. in the playground area.
I then went to the grassy area near the pulup bars and did the WOD
I was slipping a bit on the long jump landings because the ground was a bit dusty and dry.
SUPER HUMID and quite warm out. I prefer to do workouts outside.
WORE the 20 lb vest as Rx.
about 12:30
Post WOD just stretched out and tried to drink a lot of water slowly.
I rode back to Underhill and played with the kids.
Good short WOD. Not my best but a good time overall.

SDHP (1.5/1.0 pd) - 10
Squats - 13
Pull-ups - 3
Push-ups - 6
Sit-ups - 11

warm up:
250 DU (2:1) - 9:53

As many rounds as possible in 20 minutes of:

5 Handstand push-ups
7 Chest to bar Pull-ups
10 Squat snatches 115 lbs / 80 lbs

4 + 5

Push Jerk
5x5
115#

21-15-9 rep rounds for time of:

Deadlift 255 lbs / 155 lbs
Overhead Squat 135 lbs / 95 lbs - 70#

then

2 rounds for time of:
400m run
5 muscle up progressions
10 slam balls 50/30

8:56

PRACTICE
Snatch complex
1 Power snatch
1 Hang squat snatch
3 O/H squats

WOD
30 Burpee box jumps
15 T2B
20 KB swings
25 Burpee box jumps
20 T2B
25 KB swings
20 Burpee box jumps
25 T2B
30 KB swings

Wendler Strength:

Bench Press - 3x185, 3x200, 3x215, 3x225
Hang Cleans - 3x175, 3x185, 3x200, 3x210
DeadLifts - 3x315, 3x365, 3x385, 3x405

Rows:

1000m row - 3:45
250m row - 9x250m - did a 250m row between each set of the wendler strength program - Avg time = :45

Metcon:

Annie plus - 50-40-30-20-10 - Double Unders, 10 K2E and balance for each round situps

Time - 12:58

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

As Rx: 14:00

I really slowed down with my hands and wrists needing more tape. I was starting to get badly chaffed on my upper arms and bicep area as well. My grip was taxed big time but I was taking a few seconds between each movement to shake it out.
I only had 1 fail and it was a super slim miss at about the 53rd rep or so.
Round 1: unbroken MU
R2: 4,4
R3: 3,3,2
R4: 3,3,2
R5: 3,3,2
R6: 3,3,2
R7: 3,3,2
R8: 2,2,1,1,1,1 (I failed on about rep 53)
Farmer carry was not too bad at all, and the grip was fine overall. I was feeling it in my forearms at the last few meters or so. I would shake it out and then jump on to do a few MUs and then shake it out and continue.
I should not have done all 8 MUs unbroken the first round because it got me more tired than I wanted after the 2nd round.

Stretched out a little and then went home
Good WOD... my legs need to lift some weight or get fried... too much upper body and shoulders lately overall I think.